WOD: Monday, August 15th, 2022

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops
• Samson Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

• 3 Sets x 5 Reps @ 60% of 1RM 
• 2 Sets x 5 Reps @ 70% of 1RM

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Workout: For Time 

• 400 Meter Run 
• 21 Thrusters (95/65) 
• 21 Pull Ups 

-Rest 1 Minute-

• 400 Meter Run 
• 15 Thrusters (95/65) 
• 15 Pull Ups 

-Rest 1 Minute-

• 400 Meter Run 
• 9 Thrusters (95/65) 
• 9 Pull Ups 

*CRX: (95/65)(105/75)(115/85)

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Cardio Option: For Time 

• 400 Meter Run 
• 21 Atomic Sit Ups (25/15)
• 21 Pull Ups 

-Rest 1 Minute-

• 400 Meter Run 
• 15 Atomic Sit Ups (25/15)
• 15 Pull Ups 

-Rest 1 Minute-

• 400 Meter Run 
• 9 Atomic Sit Ups (25/15)
• 9 Pull Ups 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (Per side)